Workout of the day

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rounds

12 DBs floor press 50/35#

20 Cal row/ski or 15 bike

10 DB's renegaderows 50/35#

20 Cal row/ski or 15 bike

10 BB bicep curls 75/55#

20 Cal row/ski or 15 bike

10 BB skull crushers 75/55#

Time permitting: Core

GHD or Weighted sit-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Jump Rope Practice

6 /6 Half Kneeling KB Windmi ll

10 Goblet Squats

2 Wall Walks + :10sec Nose to Wall H old

:20sec Extended Reverse Plank Bridge

B: Accessories (Every 2:00 for 10:00, 5 Sets 

A1) Max Unbroken Wall Facing Handstand Push-Ups w/1sec Pause at Top 
A2) 10-15sec Tuck Front Lever )

C: Metcon (AMRAP - Rounds and Reps)

"The Saint"

Every 1:30 until failure

40 Double Unders (A:80 singles)

10 Wall Balls (Rx 20/14, S 16/12)

*add 2 Wall Balls Every Round

*if you make it to round 10, its an AMRAP of Wall Balls

*score = Rounds completed plus partial reps in the next round.

HomeGrown AthletX - HGX-FIT

Conditioning (No Measure)

4 rounds (time cap 35min)

20 Burpees

10 DB's Bent over rows 50/35

20 Push-ups

10 DB alt snatch

20 Chin-ups (supinated grip)

10 DB's renegade rows (R+L=2)

20 Vups

10 DB's Sumo DL high pull

At the 45:00~ mark.

Arms: Tabata (:20sec work/:10sec rest)

From the rig - Barbell rows. Alternating from pronate to supinated grip. Pull chest to the bar.

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8 Russian KBS + 8 American KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

Metcon (Time)

"Deep Cover"

In Teams of 3

For time:

Buy in: 110 Cals Row or Ski or 90 Cals Bike

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3 Rounds

30 Power Snatch (Rx135/95, S 115/75)

30 Burpee Box Jump Overs (Rx24/20, S 20/16″)

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Cash-Out: 110 Cals Row or Ski or 90 Cals Bike

Time Domain: 22:00-30:00

Time Cap: 30:00

**Bike Adjustments**

M/M/M Pairs: 90 Cal Echo

F/F/F Pairs: 60 Cal Echo

F/F/M Pairs: 70 Cal Echo

M/M/F Pairs: 80 Cal Echo

For Bike Multiply by 1.1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

C: Weightlifitng complex (Weight)

Hang Squat Clean + TnG Power Clean + Split Jerk

Every 2:00 for 12:00

1+1+2, 3 Sets

1+1+1, 3 Sets

Weights start @ 65% of Clean and Jerk, increase by feel today to something heavy

*Record heaviest complex

D: Metcon (AMRAP - Rounds and Reps)

"Bring the Noise"

9:00 AMRAP

3 Wall Walks

15 Thrusters (Rx 95/65, S 75/55)

15 Toe to Bar

Goal: 4-6 Rounds

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (4 Rounds for distance)

"The Choice is Yours"

4 Sets

4:30 AMRAP

500/425m Row or 30/21Cals Bike

75 Double Unders

-Max Shuttle Runs (25/25ft) in Remaining Time

R: 2:30 b/s

C: Mobility (No Measure)

Core/Hip Focused Finisher

8:00 AMRAP

1:00 Forearm Plank

8 /8 Standing Banded Psoas Ma rch

1 0 Glute Bridge w/Adductor Squeez e